FAQ

Being vegan means it would be a lactose free, vegetarian diet. Well !as we all know Vegetarians also get their complete nourishment from natural foods which include most of your protein, carbs and essential fats. The calcium and Vitamin D which is missing from dairy can be supplemented through soya , tofu, artichokes, black til etc. However, certain vitamins such as B12 would need to be supplemented through external sources as vegan and vegetarian diets do not fulfill the desired requirements.

Tofu is the paneer or whey obtained from soya​bean, It is termed as the highest protein substitute for vegetarians. It is rich in calcium and a very healthy and low fat substitute for weight loss and muscle gain in vegetarian diet.

Vitamin D is obtained from sunlight, so best is to eat enough calcium and take a walk in the morning sunlight for natural D. there are also Vitamin D fortified Milk and eggs available. Coming to supplements we advise Vitamin D K 60 tablets of various brands once a week as per your requirement which is the best so far, consider injections for quicker results

Gluten free diet generally comprises of foods which do not contain wheat.  As a matter of fact, no nutrient should be avoided unless it does not suit you ​. The missing nutrients in our day to day life tend to cause an imbalance over a period of time which may lead to hormonal changes, early graying of hair, energy depletion etc. Therefore, everything should be consumed in a balance for healthy living.

Getting rid of fat itself is a simple diet exercise program specifically targeting belly fat would be reducing your fat intake directly and indirectly accumulating from your meals along with a good fat burning workout and intensive ab exercises.

Artificial sweeteners replace the extra calories we may consume through sugar in the diet but these do not help you lose weight. These simply substitute the sweetness of sugar and thus your caloric intake from the same cup of Tea is lower. Ideally going without sugar and sweeteners as well would be the healthier option.

Iron is present in a whole lot of vegetarian sources such as dark green leafy vegetables, dates, drumsticks, fruits etc. Another simple option would be to cook in iron  vessels to naturally improve the iron intake.

Sea food contains omega 3 fatty acids which are essential fatty acids, present in very small amounts in our routine daily diets. These healthy fats are much required by our system for healthy heart, skin , hair and overall balance in the body.

Brown rice is a complex form of rice due to its high fibre content. Hence, it’s a healthier option over white and takes longer to digest thereby giving you the feeling of fullness for longer.

Calcium is a very essential mineral required by each one of us  Dairy is the largest source of this nutrient, however, there are many sources of calcium such as ragi, sesame, soya , chicken , fish etc. A simple way to consume your calcium is by simply taking 2 teaspoon of roasted black till daily besides your normal healthy diet.

If there is a balance of nourishment in the meal in the form of our essential nutrients then one need not worry at all. Picky eating could be to do with taste or monotonous choice of meal, if yes ,then we need to accept it as a phase and tactfully include healthier options for the child. Masking vegetables in rotis or pancakes and fruits in puddings or juices are the common tricks most moms include. However, one needs to see the larger picture and not judge by the mood swings of the child.

It is a long established fact that a reader will be distracted by the readable content of a page when looking at its layout. The point of using Lorem Ipsum is that it has a more-or-less normal distribution of letters, as opposed to using 'Content here, content here', making it look like readable English.

Dessert means unwanted excess calories, so step one is to accept that. Step two now, is a wiser you cheating. Now you know that you are eating your dessert and its bound to store as fat .So go ahead and enjoy your portion in limited amounts and try to schedule some physical activity post the binge. We are all humans and have our share of cravings so it’s only wise to accept it rather than fight it. Be smart, by eating your dessert during the early half of the day or even better as a pre-workout meal. This will avoid the excess damage to your gorgeous waistline. One can trim the fats as far as possible by avoiding ghee/ oil, using skim milk, using less sugar etc. Besides if you are looking for the sugar free desserts etc, neither are they a healthy choice nor do they satisfy your taste buds so you just need to play it smart.

Vegetables are known for their vitamins, minerals, fibre and water content, they have minimum protein. High protein foods for vegetarians would be soya, tofu, sprouts, all lentils / pulses/ legumes (green peas, corn) .Vegetables cooked with dairy or pulses would enhance the protein value of the meal. Asparagus, mushrooms, lotus stem, edamame (beans) and artechokes are also a good choice of vegetables known for their protein content.

Feta cheese made from skim / skinny milk is the least fattening cheese as compared to the rest of the cheese variety available. The milk used for cheese preparation is the actual indication of the fat you can expect in the final product.

One can identify your Ideal Body Weight (IBW) by simply using the thumb rule of height in cm -100 for males and height in cm -105 for females. Eg- Women - 165cm = 60kgs | Men - 175cm = 75kgs Here a margin of +/- 10% is given depending on the body frame and bone weight. However, if you are more than 10% less of your IBW then you are underweight.

Antioxidant rich foods such as fruits, salads, nuts are the most beneficial or glowing healthy skin. Nothing can outweigh the benefits of raw foods and plenty of water when it comes to fresh and healthy glowing skin.

Red rice are the best choice of rice available widely in the market these days, Brown Rice come next , then the Kolam variety and finally the white rice. The increased fibre content makes the unpolished rice stand out for its nutritious benefits. Red rice has the maximum fibre as opposed to any other variety.

Firstly, identify the need for calcium before you may pop your pill. Post 30, an annual health check and post 40 a 6 monthly health check is a wise decision for all women.  In case of shortfall or deficiency, Calcium at once can be taken upto a dosage of 700mg as more than that may not absorbed at a time. A combination of Calcium, magnesium, zinc and Vitamin D would be a great option for balanced health which is commonly available in most leading calcium supplements.

Fiber is roughage. It provides satiety, binds to toxins and unwanted fats and finally clears the digestive system. As a result of these, it acts as an appetite regulator, detoxes our system and keeps our intestines clear. All these factors together would boost our metabolism and therefore aide in effective weight loss.

As we are all aware, prolonged consumption of artificial sweeteners h​ave been known to cause memory loss in people, the lesser sweetener used the better, even splenda based sweeteners have been proven unhealthy to consume. If unavoidable use minimum.

Pregnancy is the delicate period of fetal growth  whereby its very important to take adequate supply of iron, folic acid, calcium and protein. These can be taken in the form of dairy, colorful fruit and vegetable juices, nuts and egg whites in addition to your complex carbohydrates. Do not miss your supplements as prescribed by your health professional as you would need to fortify your natural diet further to meet the requirements for both of you.

Citric acid acts as a diuretic and throws excess water out of your system hence making one feel lighter, but there is no proven result of lemon juice directly increasing your metabolism or burning calories.

It not ok to consume any processed food on a daily basis and cheese is one of them.

Chewing gums have no contribution to health. It’s only a mouth freshener which exercises your gums and can be damaging to the teeth whether with sugar or sugar free.

Saturated Fats consumed in high amounts cause blockage in the arteries and thus leading to heart disease.

Baking, steaming or rather any method of cooking does not affect the calcium content of milk

Proteins cannot be destroyed through any medium of cooking so hard boiling eggs or eating them raw would provide the same amino content. However, raw eggs should be consumed carefully ensuring they are bacteria free.

Frying potatoes would be junk food, irrespective of any oil used for frying. These would simply remain carbs deep fried in fats and thus high in calorie content. Cholesterol is present only in non- veg sources and thus no vegetarian foods or oils contribute to cholesterol accumulation.

Milk and dairy sources are rich in calcium, however, ample amount of early morning sunlight is required for the uptake of Vitamin D naturally. By way of supplements, both calcium and Vitamin D are important to fortify in the diet if they are deficit in the body and just plain milk won’t help.

All nuts consumed in small quantities are healthy as these are concentrated sources of calories. However, a handful of peanuts consumed in the day won harm for an ideal body weight individual considering there are no other nuts consumed. Ideally a mix of nuts is advisable to gain balanced nutritional benefit upto 20g a day.

White Pasta and potatoes are calorie dense starchy carbohydrate​s, thus their moderate consumption for an ideal body weight healthy individual would be safe. However, if you are looking at losing weight / fat these may not be best choice  and over consumption of these would definitely lead to fat gain.

Nuts are rich in proteins and omega 3 fattys acids. When consumed raw, these contribute to consumption of oxalic and phytic acids which is not required by the body. Hence, soaking these or roasting them would destroy these acids leaving them more health for consumption.  ​Be careful not to over roast the same.​

Nuts are basically dried fruits, therefore calorie dense. Minimum consumption of omega-3 rich  nuts, about 15 g can be ideally ingested regularly preferably soaked. One need not avoid them entirely but a portion control is a must to combat weight gain.

A vegetarian diet does contribute suffiecient protein in the form of dairy, pulses, legumes, soya, mushrooms etc. For an ideal body weight healthy vegetarian you can get enough protein naturally. However, if your target includes muscle building , then supplementation will be required.​

Olive oil is available in many forms such as extra virgin, cooking olive, pomace olive etc, Trans fatty acids are the result of over processing, over using oils or using rancid oils. Just how processed foods such as cheese, butter, margarine, mayonnaise etc all contain trans fats,similarly, over used oils i.e when the same oil is repeated for frying, cooking etc trans fats are produced. This could occur in any quality of oil even if it is olive. Thus, the technique and frequency of using appropriate oil matters when it comes to health.

​Iodine is generally sufficiently fortified in the salt we use for cooking. However, most foods contain iodine so the need to fortify or supplement further is less for an average Indian diet. Iodine supplements could definitely prove dangerous as the excess can severely your thyroid gland leading to goiter, cancer and related conditions. Never supplement unless you have been advised by your health professional.

​Anything in excess is bad for the system. For Indian Standards the "so called" high protein diets are not really that high unless we are loading on tons of supplement along with natural non-veg protein. The high amts of fat in red meats and egg yolks can eventually affect your cholesterol levels but if a good check is maintained on the quality of protein its absolutely safe.

For any weight loss to take place your input has to be lower than output, Going on low calorie diet will definitely​ help you lose weight which would include reducing fats , sugars and simple carbohydrates too. In a regular Indian diet the protein is as it very limited so the other nutrients including simple carbs have to be reduced.

It’s not necessary that all types of fibre cause bloating. You need to identify whether the soluble or insoluble ​fibre causes bloating, accordingly avoid the harmful one. You can also limit the quantity and check which combination of food with that fibre does not suit you. For egIsabgol with Milk may cause bloating as opposed to with water. Gluten and dairy are the common gas producing foods when clubbed with any fibre.

Athletes​ have to be extremely particular about their intake and hydration levels to cope up with the high stress their body goes through during performance. Well timed high protein meals clubbed with balanced carbs to provide energy is a must. Sufficient electrolytes and water with a balance of ideal glucose levels, Plenty of fibre and Nutritional Supplementation are the basic requirements for any athlete.